Total Rating
4.7
out of 10
3.1
out of 10
Metabolic Health ⓘ
4
Limited evidence supports its impact on metabolic markers like blood sugar, lipids, or inflammation.
4
Temporarily lowers calorie intake but lacks long-term metabolic benefits and may induce nutrient deficiencies.
Micronutrients ⓘ
4
Lacks reliable sources for critical micronutrients like B12 and iodine without supplementation.
3
Severely lacks essential vitamins and minerals, leading to significant deficiencies.
Nutrient Density ⓘ
5
Relies on limited plant variety and potential reliance on calorie-dense, low-nutrient processed foods.
3
Relies on low-variety, water-rich foods with limited nutrient concentration per calorie.
Overall Health ⓘ
5
May offer short-term metabolic benefits but lacks robust long-term health evidence and risks nutrient deficiencies with restrictive practices.
2
Severe nutrient deficiencies and unsustainable restrictions compromise long-term health and metabolic function.
Sustainability ⓘ
5
Limited flexibility and potential for restrictive eating patterns may hinder long-term adherence.
2
Severely restricts food variety and nutrient balance, making long-term adherence impractical and unsustainable.
Lifestyle Fit ⓘ
5
Limited flexibility and social adaptability may hinder long-term adherence in varied real-world settings.
3
Severely restricts social interactions, travel adaptability, and daily convenience, causing significant lifestyle disruption.
Practicality ⓘ
5
Requires significant cost, specialized ingredients, and complex meal planning that may hinder long-term adherence.
7
Offers low cost and accessibility but requires strict meal repetition and limited variety, reducing long-term practicality.
Appetite Control ⓘ
6
Provides moderate protein and fiber but may lack sufficient satiety regulation due to potential reliance on refined carbs and insufficient fat/protein balance.
5
Limited protein and restrictive nature may cause hunger but low energy density provides temporary satiety.
Fat Quality ⓘ
5
Relies heavily on plant-based ALA without sufficient EPA/DHA, limiting omega-3 benefits and cardiovascular advantages.
2
Severely restricts essential healthy fats and lacks omega-3 sources, promoting an imbalanced and deficient fat profile.
Fiber Intake ⓘ
5
Provides moderate fiber quantity but lacks diversity in fiber types and may prioritize processed foods over whole foods.
3
Primarily relies on limited insoluble fiber from cabbage, lacking diversity and functional benefits for long-term gut and metabolic health.
Gut Health ⓘ
5
Limited fiber diversity and potential exclusion of fermented foods may hinder microbiome diversity and digestive balance.
3
Severely restricts dietary diversity and may impair microbiome diversity and digestive tolerance.
Hormonal Support ⓘ
5
Limited micronutrient diversity and potential insulin fluctuations may hinder hormonal balance.
2
Severe caloric restriction and nutrient deficiencies disrupt insulin, cortisol, sex hormones, and thyroid function.
Macro Balance ⓘ
5
Limited adaptability and potential for excessive carbohydrate restriction without clear metabolic benefits.
3
Significantly low in protein and fat, leading to poor macro balance.
Protein Quality ⓘ
5
Provides insufficient high-quality protein with incomplete amino acid profiles and low digestibility from plant-based sources.
2
Severely inadequate in essential amino acids and digestible protein sources, leading to significant muscle catabolism and satiety deficits.
Taste ⓘ
4
Limited flavor variety and potential monotony may hinder long-term adherence.
3
Limited flavor variety and repetitive meals reduce long-term enjoyment and adherence.
Body Composition ⓘ
5
Limited protein adequacy and potential muscle loss risk despite fat reduction claims.
3
Primarily induces water and glycogen loss with minimal fat loss and significant lean mass risk.
Energy Balance ⓘ
5
Limited structure for calorie control and flexibility across energy goals.
4
Limited calorie control due to restrictive structure and poor satiety, leading to unsustainable energy management.
Lean Mass ⓘ
3
Limited protein adequacy and energy availability compromise muscle preservation during fat loss.
2
Severely restricts protein and energy intake, leading to significant muscle catabolism during weight loss.
Athletic Support ⓘ
4
Limited macronutrient balance and potential micronutrient deficiencies may hinder training performance and recovery.
2
Severely limits energy, macronutrients, and recovery-supporting nutrients critical for athletic performance.
Weight Loss ⓘ
6
Promotes moderate calorie deficit through plant-based foods but lacks robust evidence for sustained fat loss and may face adherence challenges.
3
Creates a temporary calorie deficit but risks muscle loss, metabolic slowdown, and poor long-term adherence.
To discover how we evaluate diets based on Overall Health, Nutrient Density, Practicality, Taste, and other critical parameters, Explore Our Comprehensive Ranking System and detailed methodology. This will help you make informed decisions tailored to your specific goals and needs.